DE Bench Day

Farted around with my setup again today, I know I can get more leg drive than I currently am I just don’t know how to setup to do it correctly! I used girl weights and did a few sets, got pissed off and hit up shoulders triceps and some rows.I have been doing a lot of arm work in my extra sessions and must say I am enjoying the fluff work!

DE Bench Day 8/1/11

Bench

? Sets of 3

Seated BHTN Press

2x6 45kg
1x15

Pin extensions

3x8 40kg
1x15

Band Rows

4-5 Sets

CG Pushups Feet On Bench

1x18+9+9 RP


ME Squat Day

Pulled conv from a deficit today, dang this is a long pull for me I hate conv too I just don’t have good build for it give me sumo any day! Anyways I completeley destroyed an old PR and hit 427lbs then threw on reversed orange bbands and hit 450 ish I think, solid lifts I know I can get more next time around tho.After I hit some SSB pin squats for reps and then band GMs.My whole PC was fried.Good day

ME Squat Day 10/1/11

Raw Conv Def Deadlift

1x1 174kg
1x1 184kg
1x1 194kg (PR)
Add Rev Orange Bands
1x1 199kg
1x1 204kg

SSB Pin Squat

1x8 80kg
1x8 90kg
1x8 100kg (Stopped wanted to do 2 more sets but room spinning!)

Band GMs

2x22, 20



ME Bench Day

Took er easy today, had no time so I skipped warm-ups etc (tut tut!) hit 2 sets to fail of DB presses, then chins followed by bis and tris, all the eating over the break for xmas has done me good, I have put on a fair amount of size of late in my arms and chest etc, who would have thought food was the most powerful anabolic known to man!!

ME Bench Day 12/1/11

DB bench

2x 11,9 35kg ea

Chins

5x5 +6.25kg (30secs between sets)

DB Skullcrusher Paused

2x5,4 17.5kgea
2x 13,9 12.5kg ea

Curls
2 sets




De Squat Day

Demon bar vs a blue today did quite a few sets, squats felt on point today, I lowered my bax back to usual height and ended up with a PR.Moved to DB swings after then hit abs and GHRs to Finish, solid ass day.

DE Squat Day 13-1-11

SSB + Blue Band

8x2 110kg
1x1 120kg
1x1 125kg
1x1 132.5kg (PR)

DB Swings
2x15 40kg
1x15 30kg

GHRs

BW 2x15
BW 1x20

Reverse Crunches

3x12,10,9 + 12.5kg


DE Bench Day

Spoke with Ex over the weekend, what a stand up guy, I am not a paying client but yet he spent 30 mins going over lifts with me and we gonna try a new bench setup to get my legs more involved.Basically moving my feet out front a bit and trying to get my ass off the bench. I deloaded last week so I thought why not work up and see how this feels, the work up went great but as I got sweatier and sweatier it became real hard to not slide off the bench!! I chalked the shit up out of my back and the bench but no dice! I missed 120kg but I am sure with a little practice and refinement I’ll nail it very soon cos the warm-ups moved faster than they have in a long time. I did some tris after then hit bis and rows to finish.

DE Bench Day 16/1/11

Bench

1x2 100kg
1x1 110kg
1xM 120kg
2x2 100kg
2x10 70kg

JM Press

2x10,7 45kg
1x15

curls

2 Sets

Cable Band Rows

3x10-15
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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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